Improve Hip Mobility To Prevent Low Back Pain

Hip Mobility and low back pain

Hip mobility is a major factor in deciding how your low back will behave overtime. Hip joint movement restriction has been found to be one of the major factors in developing low back pain. These two areas are so closely related that they work in conjunction at times. Change in the appropriate proportion of hip and low back (lumbar spine) movement can lead to movement dysfunction and injury. Considering a movement such as a squat (Fig. 1), where low back should be kept neutral throughout, with full movement occurring at hip. If hip range is limited due to joint stiffness or muscular tightness, it can force the lumbar spine to flex and lead to injury.

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Fig. 1

It is also noteworthy that this disproportion in ROM(range of motion) has been increasing day by day. Following this, the low back problems are at a high. We can relate reduce hip mobility to ever increasing sitting habits, inability to do a full squat and lack of Stretching and cool down in sports. So, why or what leads to this kind of movement dysfunction?

Factors leading affecting Hip mobility – Next Page

Standing Posture – Mistakes & Correction Tips

Standing Posture – Common Mistakes & Correction Techniques

In the previous article we discussed how we can correct sitting posture and minimize side effects of prolonged sitting. This article will focus on maintaining a neutral standing posture. Majority of people stand less compared to sitting. Regardless of that it’s important to practice it correctly. There are jobs which require standing for prolonged hours. Standing is better than sitting but doing it inappropriately can cause some health concerns.

From the previous two articles, we have almost understood the neutral positions of different joints and cues to correct them. This will make it easier to get into a correct standing posture.

Common Standing posture mistakes

  • Narrow stance
  • Excessive weight bearing on one foot
  • Hyperextended or locked knees
  • Bent knee specially seen in people wearing high heels
  • Anterior pelvic tilting (increase low back arch excessively) most commonly seen these days
  • Flat back – flattening of lower back
  • Shoulders dropping forward
  • Forward head – chin poking out
  • Looking down – eye gaze near feet

Incorrect foot and knee position


Incorrect pelvic position

Tips and sequencing of correcting posture

Sitting Posture – Are you practicing it right??

What is the right sitting posture?

In the previous article on posture, we discussed basics of a right sitting posture. This article will focus on the neutral joint position while sitting and cues to correct them. Now days, majority of people spend their time at work or home, sitting in front of a computer. We tend to ignore the fact that human being was evolved to be active, to walk, to run and not sit for 8+hours at a desk. A plethora of problems arises from prolonged sitting and also the way we sit. Health conditions can range from chronic neck and low back pain, fatigue, increased risk of cardiovascular, metabolic disorders and many more.

Interestingly many people are aware of these facts but they find it hard to do anything about it. It’s surely not that feasible or practical to just change your line/type of work. However, there are ways to reduce the impact of sitting on the body. The most common sitting posture mistakes we encounter at work are slouched posture, forward head, resting to one side and bad work station ergonomics. There are more if we look down further at the position of feet which can lead to poor blood flow and knee joint pain.

Common Sitting posture mistakes


  • Forward head posture
  • Neck rotated (commonly seen in people working on two screens and also if the screen is kept on the side)
  • Hunched back
  • Protracted shoulders
  • Arms kept too far from the body
  • Forearms not resting on the table
  • Side bending or listing at back (tends to happen when people rest to one side – specially on the opposite side of hand using mouse)
  • Posterior pelvic tilt ( which forces the spine to hunch)
  • Sitting forward (buttocks not close to back rest)
  • Crossing of legs
  • Knees excessively bend and feet kept under the chair either straight or crossed
  • Feet kept far from the body
  • Sitting for prolonged hours without regular breaks and enough movementincorrect-foot-postures

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